Tightening your upper arms and the area around your armpits with specific exercises will strengthen your muscles.
Having a minimal excess fat in the underarm area is normal, but when it becomes excessive, this can become an aesthetic and health problem. Try this workout routine to fight the fat in your armpits and make that uncomfortable pad of fat disappear.
You should not be obsessed, because the fat, in its right measure, is necessary, but if when trying a boat or halter neckline that exposes your arms, or if when putting on the bra you notice that something stands out more than desirable, it is time to implement some strength training that remove boat armpit.
Doing this boat armpit exercise regularly at home for 2-3 weeks will tone your arms and get rid of folds on your back and sides
10 Exercises to Get Rid of Back and Boat Armpit
1- Arm Circle
A simple but effective exercise that will help you eliminate fat around your armpits at home, as well as strengthen the muscles of the chest and shoulder girdle, tone the biceps and triceps, and give your arms a sporty relief.
Stand with back straight, legs apart and arms crossed. Raise both arms up and down simultaneously in a circle, making a rotation. Perform circular swings with a small amplitude, but do not wave your arms too vigorously.
How many to do: 15 forward rotations, then 15 backward rotations.
1. Raise hands forward
This exercise is not only good for the armpits, but also helps to strengthen arms, back , and also tones the pectoral muscles, creating a beautiful cleavage.
Stand upright and grasp dumbbells with neutral grip. Extend straight arms to sides and hold dumbbells vertically. Bring hands together in front of you so that dumbbells almost touch. At the extreme point, bring shoulder blades together, stretching the pectoral muscles.
How much to do: 12 hand raises.
2- Bent Over Row
Bent over rows can help you get rid of boat armpit at home because it engages the muscles in your chest, back, and arms to increase blood flow and promote fat burning in the back.
Grasp dumbbells with reverse grip, palms facing forward. Bend your knees slightly and lean forward without rounding your back. Bend your arms at the elbows and pull the dumbbells toward your body, bringing your shoulder blades together and pulling your elbows back. Then straighten your arms and return to starting position.
How many to do: 15 repetitions
4- Bicep Curls
Stand upright with one dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This is your starting position. Now, while keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder height. Hold the contracted position for a short pause as you squeeze your biceps. Inhale and slowly begin to lower the barbells back to starting position.
Perform 3 sets of 15 repetitions
6. Bench Press
The exercise strengthens the pectoral muscles and also tones the biceps and triceps, creating a nice shoulder line, toning the arms and helping to lose weight in boat armpit area.
Grasp dumbbells with overhand grip and lie on floor with knees bent. Bend your arms at right angles at the elbows, then push up on the dumbbells while keeping your arms straight. Pull your elbows out to the sides at a 90-degree angle to maximize the use of the pectoral muscles.
How much to do: 12 arm presses.
2. Knee Push-Ups with Different Hand Positions
If you’re looking for a powerful exercise to get rid of underarm fat, do more push-ups, which work a wide range of upper body muscles.
Stand on your knees with your hands shoulder-width apart. Bend your elbows as you lower yourself into a push-up position. As you rise, place your hands a little wider and do push-ups from the floor again. Keep your elbows pointing back as you do the push-ups, which will help to engage the triceps muscles and also eliminate problem areas on the back of your arms.
How many to do: 14 push-ups total.
4. Turns in Plank on Elbows
Plank twists are a great exercise to get rid of underarm and back fat because they help strengthen your shoulders, chest, back, and arms.
Stand in a plank position on your elbows, tensing your abdomen to keep your lower back from sagging. Lift one hand off the floor and lift it up, turning your whole body. Try to turn around completely, as if you were standing on a side plank. Repeat on the other side, then turn your body rhythmically, keeping a steady pace.
How many to do: 14 total.
5. Body twist in prone position
This exercise works the back muscle and engages the pectoral muscles, stretching and strengthening them and tightening the armpit area.
Lie on your stomach with your hands folded in front of you, palms touching. Keeping your head on the weight, lift your body up and to the side. Return to starting position and repeat the rotation on the other side.
How many to do: 14 total lifts.
7. Bench Push-Ups
The classic push-up is the best exercise not only for the armpits, but also for the chest, as it lifts and improves its shape by working the pectoral muscles. The higher the bench, the easier it is to do push-ups.
Lie on a bench or chair with your palms facing down. Bend your elbows and perform a bench press with your elbows pointing backward. Go as low as possible to work the entire surface of the pectoralis major muscle.
How many to do: 12 pushups.
10. Shoulder blade reduction lying on stomach
If you want to get rid of boat armpit fat, this exercise will help make your back and chest more defined and toned. As a bonus, it will improve your posture.
Lie on your stomach, stretch your arms out in front of you, keeping your head on the weight. Pull your arms toward you, bending them at the elbows and moving them back until they stop. At the extreme point, with effort, bring the shoulder blades together until you feel the stretching of the pectoral muscles.
How much to do: 15 hand repetitions.
Keep reading: 7 Effective exercises to get rid of flabby arms fat in 2 weeks
